St. Patricks Day is celebrated on Match 17 every year to commemorate the death of Saint Patrick. It is also hard to beat liver when it comes to iron content. But the best news is that venison is now easy to shop for and available all year round. The best dietary source of absorbable (heme) iron is lean red meat. The highest content of iron in the food items under the general description or type of beef, is Beef, variety meats and by-products, spleen, raw with 44.55 mg of iron per 100g. The corresponding Calories for beef ranked by the amount of iron per 100g is shown below in the beef calories chart. Though red meat is a great source of iron (one 4 oz serving of lean ground beef has 2.5 mg, or 14 percent of your daily value), you can actually get this mineral from a slew of delicious plant and animal sources that have a much smaller carbon footprint, and, in some cases, even more iron than beef. Samples … Beef is considered to be an excellent source of dietary iron. To boost the iron content of your diet, follow these four easy steps: Try to include foods high in iron at meals. Until then, some labels will only list the iron as a percent daily value (%DV). For this serving the Calories content is 446.6 kcal, the Protein content is 77.31 g, the Fat content is 12.94 g and the Carbohydrate content is 0 g. Home | Eating a serving of venison provides you with more iron, with 20 percent of the DV, but less of the other minerals with 23 percent of the DV for phosphorus, 9 percent of the DV for potassium and 21 percent of the DV for zinc. For this 100g serving the amount of Calories is 308 kcal, the amount of Protein is 25.26 g, the amount of Fat is 22.21 g, the amount of Carbohydrate is 0 g. The difference between the highest and lowest values gives a iron range of 41.4 mg per 100g. … Spinach is no better for you than cabbage, Brussels sprouts, or broccoli. © Copyright 2020 Hearst Communications, Inc. However, little is known about the genetic control of beef iron content. However, there are other factors to consider when you are assessing your nutritional requirements. A bagel with smoked salmon, cream cheese, and spinach. For this 100g serving the Calories content is 105 kcal, the Protein content is 18.3 g, the Fat content is 3 g, the Carbohydrate content is 0 g. The lowest amount of iron in 100g is in Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8 fat, prime, cooked, broiled which contains 3.15 mg. 13% of the Daily Value (DV) 12.5% of the DV. Not only is beef packed with iron, its high levels of protein can help you shed pounds. A man between 19 and 50 years old should have 8 milligrams of iron per day, and this amount would fulfill 29 percent of his requirement. Beef. All Rights Reserved. This section provides information on the proper use of a number of products that contain iron supplement. //-->. Cholesterol. To reduce the risk of heart diseases, it is best to consume items low in cholesterol and the cholesterol count in a (1 Link Or Sausage Serving) Beef Sausage is 7 mg. The objective of our study was to evaluate the relationships among total iron content, myoglobin/total iron ratio, hemoglobin/total iron ratio, and flavor attributes in beef top sirloin, shoulder clod, and tenderloin muscles. The corresponding nutritional value for beef based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. Popeye pumped iron beyond the gym—a half-cup of cooked spinach offers 3 mg of the mineral at only 21 calories. To give 100% of the RDA, 14.3 servings of the typical serving size 1 slice (1 oz) (4 x 4 x 3/32 thick) (or 28 g) give the complete RDA. Iron (mg) per 75g (2 ½ oz serving) Pork liver* 13.4 Chicken liver* 9.2 Oysters** 6.3 Mussels 5.0 Beef liver* 4.8 Liver pate, canned* 4.1 Beef 2.4 Clams 2.1 Sardines, canned 2.0 Lamb 1.5 Tuna/herring/trout/mackerel 1.2 Chicken 0.9 Pork 0.9 Shrimp 0.9 Salmon Any duplication or distribution of the information contained herein is strictly prohibited. The animal iron in the beef patty is at least THREE TIMES more bioavailable than the plant iron in the Beyond Burger. /* 468x15, created 10/14/10 */ Grams is a measure of weight. This increase in risk is most likely associated with the heme iron content, that is higher in red meat when compared to poultry. This makes beef a nutrient-rich solution for satisfying appetites while providing more nutrients in fewer calories than many other foods. One half-cup of … Get full nutrition facts for 80% Lean Ground Beef, Ground Beef and plan your meals using our online calorie counter and nutrition facts finder. What are Antinutrients? https://www.womenshealthmag.com/food/a19981851/iron-sources Grams is a measure of weight. Cholesterol. But if your doctor suggests you get more iron in your diet to counteract the fatigue and weakness associated with iron deficiency, “beefing up” your diet may be a smart choice. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 100 types of beef. Beef, variety meats and by-products, lungs, raw : 7.95mg (57%RDA) 4. An average 3-ounce serving of cooked red meat such as beef contains approximately 2.32 milligrams of iron. For example, a 3-ounce patty of broiled 85-percent-lean ground beef contains 2.2 milligrams of iron, or 12 percent of the DV, making it a good source of iron. Although the annual religious celebration falls during Lent, Christians around the world take a day off from fasting and celebrate St. Patricks Day Irish-style with rich food, laughter, and of course, all things green (including green beer). Beef, variety meats and by-products, heart, cooked, simmered : 6.38mg (46%RDA) 6. By 2022, all labels will list the amount of iron in milligrams. Iron is found in the diet in two forms—heme iron, which is well absorbed, and nonheme iron, which is poorly absorbed. The plant-based patty also contains antinutrients like phytates, tannins, and lectins that all prevent the absorption of iron. A 3-ounce serving of pan-fried chicken liver contains 11 milligrams of iron, or 61 percent of the DV, and the same-sized serving of pan-fried beef liver contains 5.2 milligrams of iron, or 29 percent of the DV. This list of 100 types of beef, is brought to you by www.dietandfitnesstoday.com and ranges from Beef, variety meats and by-products, spleen, raw through to Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8 fat, prime, cooked, broiled where all food items are ranked by the content or amount per 100g. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 135 grams. A serving of duck meat contains 2.3 milligrams of iron, and a serving of roasted dark meat chicken contains 1.1 milligrams of iron. Foods high in iron include fortified cereals, beef, shellfish, dried fruit, beans, lentils, dark leafy greens, dark chocolate, quinoa, mushrooms, and squash seeds. 3 oz equals 85 grams.